Ungakuthola Kanjani Ukuqina Komzimba Okuqinile Ngaphandle Kokuchitha Amahora Ejimini

-Delile

• Uzikhomba kanjani izingxenye zomzimba ezihlukene ngokuphakamisa izinsimbi bese uphuma ejimini kusenesikhathi?
• Buyekeza kwe-

Ukubonisana Umumo Umqondisi Wokufaneleka uJen Widerstrom ungumgqugquzeli wakho wokuqina, umthambo wokuzivocavoca umzimba, umqeqeshi wempilo nomlobi we Ukudla okulungele uhlobo lobuntu bakho.

Uzikhomba kanjani izingxenye zomzimba ezihlukene ngokuphakamisa izinsimbi bese uphuma ejimini kusenesikhathi?

-@iron_mind_set nge-Instagram

Lapho uhlelo lwami lukhona emgwaqeni kakhulu futhi nginesikhathi esincane sokuziqeqesha, ngenza izivivinyo zemizuzu engama-25 noma emihlanu isonto ngalinye, ngigxile engxenyeni eyodwa kuphela yomzimba ngeseshini, ngakho-ke kunezinsuku ezine zokuphumula zengxenye ngayinye eyakhelwe ngaphakathi Ngokwesibonelo, ngizokwenza imizuliswano emithathu imilenze yami ibe mithathu. (Udidekile? Nakhu konke odinga ukukwazi ngama-supersets.)

• I-Superset 1: Izandiso zemilenze ezihlukile ezingama-25 ezinama-curls angama-25 emisipha
• I-Superset 2: Okunye ukugxuma kwamabhokisi angu-15 nama-barbell squats angu-15
• I-Superset 3: Shintshanisa i-squat yodonga yamasekhondi angu-30 namaphaphu ahlukene angu-10 kuye kwayi-12 (unyawo lwangemuva ebhentshini) umlenze ngamunye

Ngosuku olulandelayo, ngenza isifuba, bese ngibuyela emuva ngosuku olulandelayo, futhi ekugcineni ngiwumgogodla. Ngingaphakamisa usuku lokuphumula lapha, bese uqala kabusha. (Nakhu okunye kokuthi ungalakha kanjani iviki elilinganiselwe ngokuphelele lokuzivocavoca.)

Uma ngikwazi ukuzibophezela isikhathi eside ejimini, ngenza iseshini yokuphakamisa umzimba wonke cishe imizuzu engama-90 njalo ngosuku lwesithathu. Kulabo, ngigxila ekunyakazeni okuhlanganisiwe-ukuhlwithwa kwe-dumbbell, ukugxuma kwebhokisi le-burpee, ukuhlanza nokujeqeza-futhi ngenze amasethi amathathu, ukuvivinya umzimba okuthathu okuhlukene emuva emuva ngaphandle kokuma isikhashana. Kungazwakala kukude, kepha uthola ukuqeqeshwa okuyisisekelo okuyisisekelo njengoba wenza lokhu kuphakamisa, futhi ukushaya kwenhliziyo yakho kuhlala kukhuphukile, ukuze ubheke i-cardio ohlwini lwakho.

Kepha noma ngabe iyiphi indlela yokuphakamisa oyisebenzisayo, izinsuku zokuphumula phakathi ziyisihluthulelo semisipha yokwakha kabusha futhi sibuye ngamandla. (Usakhungathekiswe isikhathi? Nakhu ukuzilolonga okuphelele kwamaminithi angama-25 we-cardio okufakazela ukuqeqeshwa kwamandla akudingeki ukuthi kuphuze.)

Buyekeza kwe-